Arm Care for Position Players

Arm care for Position Players: Essential Practices for Optimal Performance

Maintaining the strength and health of your arm is paramount in baseball, not just for pitchers but for position players as well. While Top Velocity is renowned for its focus on pitching mechanics, we also dedicate significant effort

to training position players. We understand that arm care for position players is just as critical as it is for pitchers. This is because every throw, whether from the outfield, infield, or behind the plate, requires a strong and healthy arm to perform at an elite level.

Position players often face unique challenges that demand specific arm care routines. The repetitive nature of fielding and throwing can lead to wear and tear, making it essential to follow proper arm care protocols. In this article, we will provide you with the best methods and routines to ensure your arm maintains its health throughout the rigors of the season. By implementing these strategies, you can enhance your performance, prevent injuries, and prolong your career in baseball.

At Top Velocity, our comprehensive approach to arm care includes strength training, flexibility exercises, and recovery techniques tailored specifically for position players. We believe that a well-rounded arm care program is key to maintaining peak performance and avoiding common injuries. Stay tuned as we delve into these practices and offer valuable insights to help you take your game to the next level.

Eight Recommended Exercises and Tests for optimizing Arm Care for Position Players

Maintaining a strong and healthy arm is crucial for position players to perform at their best and avoid injuries. Here are six recommended exercises and tests to optimize arm care:

1. Arm Care's Dynamometer: Ideally, you would start with this one as it incorporates all of the following aspects into one package.
2. Rotator Cuff Strengthening: Focus on exercises that target the rotator cuff muscles to enhance stability and prevent injuries. See below for a comprehensive guide.
3. Scapular Stability Drills: Strengthening the muscles around the scapula improves shoulder function and reduces the risk of impingements.
4. Forearm Strength Work: Exercises such as towel pullups and other exercises that strengthen the forearm arms will also help to prevent arm injuries.
5. Band Work: Incorporate resistance bands to perform various movements that enhance arm strength and flexibility.
6. Throwing Mechanics Drills: Regularly practice proper throwing mechanics to ensure efficient energy transfer and reduce strain on the arm.
7. Flexibility Exercises: Include stretches for the shoulder and arm muscles to maintain range of motion and prevent stiffness.
8. Recovery Techniques: Utilize methods like ice therapy, myofascial release, and rest to aid in recovery and prevent overuse injuries.

Arm Care's Dynamometer for Position Players

Arm Care is leading the way in ensuring the health of athletes in the game of baseball. Their platform allows players to take control of their arm health by providing them with an easy to utilize method of evaluating the health of their arms (daily if necessary). The Arm Care Assessment walks players through a 3-5 minute evaluation process covering the major functions of the shoulder (Range of motion along with muscle strength testing), After the evaluation process, the player is provided with a score based upon which the player is told where they need to improve and the recommended number of pitches they should perform, if any, depending on the players overall arm fatigue and strength.

Another perk of the Arm Care assessment package is, based upon the players individual performance, they are provided with a complete shoulder routine catered to their specific needs to help mobilize and strengthen the shoulder and get them ready for the season. The device can also be utilized during season to give the athlete an idea of how fatigued their arm is and thereby how susceptible they are to an injury occurring.

By using the link provided you can receive 10% off of your order from Arm Care.

Scapular Strengthening Routine for Position Players: 3X Pitching Velocity Program Shoulder routine

Required Equipment:

To perform these exercises, you will need 3 to 5-pound weights. It is advisable to start with 3-pound weights and gradually increase to 5 pounds after a few months if desired. It's crucial not to exceed 5 pounds, as the rotator cuff muscles are small and can only handle a limited amount of weight. Exceeding this can cause the larger deltoid muscles to take over the movement, reducing the effectiveness of the exercises and increasing the risk of injury.

Shoulder Routine:

1. Circle Curls:
   • Perform 10 repetitions for 3 sets.
   • This exercise involves holding the weights in your hands and making circular motions, engaging both the biceps and shoulder muscles.
2. Thumb Ups and Downs:
   • Perform 10 repetitions for 3 sets.
   • With your arms extended and weights in hand, rotate your thumbs upwards and downwards, focusing on the shoulder's range of motion and stability.
3. Shoulder Extension:
   • Perform 10 repetitions for 3 sets.
   • Standing or sitting with a straight back, extend your arms straight back with weights, engaging the posterior shoulder muscles.
4. Up and Outs:
   • Perform 10 repetitions for 3 sets.
   • Lift the weights upwards and then move them outwards to the side, working on the deltoids and rotator cuff muscles.
5. Windmills:
   • Perform 10 repetitions for 3 sets.
   • With arms extended and weights in hand, make windmill-like circular motions, engaging various shoulder muscles and improving mobility.
6. Lawnmowers:
   • Perform 10 repetitions for 3 sets.
   • Mimic the motion of starting a lawnmower, pulling the weight diagonally across your body, which targets the shoulder and upper back muscles.
7. Bent Up and Outs:
   • Perform 10 repetitions for 3 sets.
   • Bent over slightly, lift the weights up and out to the sides, focusing on the rear deltoids and upper back.
8. External Rotation Positive:
   • Perform 10 repetitions for 3 sets.
   • With your elbow bent at 90 degrees and tucked into your side, rotate your forearm outward against resistance, strengthening the external rotators of the shoulder.
9. External Rotation Negative:
   • Perform 10 repetitions for 3 sets.
   • Similar to the positive rotation but focusing on the controlled return to the starting position, enhancing the eccentric strength of the rotator cuff muscles.
10. External Rotation Cross:
    • Perform 10 repetitions for 3 sets.
    • With the arm extended in front, rotate it outward and back across the body, focusing on the shoulder's external rotation and stability.

By adhering to this structured routine, position players can enhance their shoulder strength and flexibility, ensuring the rotator cuff muscles are well-developed to meet the demands of throwing. This regimen focuses on building endurance and preventing injuries by targeting muscles essential for shoulder stability and movement. Consistency and proper form are crucial for achieving optimal results and maintaining shoulder health. Aim to complete the routine 2-3 times for 3 sets 2-3 days per week. Ideally, you will have at least one day of rest in-between to provide adequate time for the muscles to recover.

Throwing Mechanic Drills for Position Players

Proper throwing mechanics are crucial for position players to enhance their accuracy, velocity, and overall performance while reducing the risk of injury.  If you are looking for a complete guide to optimizing your throwing mechanics, click here to receive a comprehensive and completely free program designed specifically to help position players develop their throwing mechanics. This program includes a series of drills that focus on strengthening the kinetic chain, improving arm action, and ensuring optimal body alignment. By following these structured drills, players can achieve a more efficient and powerful throw.

Medball Drills for Enhanced Mechanics

Med-ball drills are highly effective in improving throwing mechanics for both pitchers and position players. These drills help players develop proper sequencing and timing in their kinetic chain, ensuring that energy is efficiently transferred from the lower body through the torso to the throwing arm. By using a 1-2 lb medicine ball, players can focus on driving their hips and maintaining a strong core, reducing the reliance on the arm alone and minimizing the risk of injury. Additionally, med-ball drills can help isolate and correct mechanical flaws, leading to more consistent and powerful throws. For detailed information and exercises click here to sign up and receive the free course to help you maximize your throwing potential.

Flexibility Exercises for Shoulder Strength and Flexibility

Stretching Techniques

Maintaining shoulder flexibility is crucial for performance and injury prevention. Various stretching techniques, such as static and dynamic stretching, are beneficial. Static stretching, where a stretch is held for a prolonged period, and dynamic stretching, which involves moving through a range of motion, both play important roles. Effective shoulder stretches include cross-body arm stretches, doorway stretches, and the sleeper stretch, which help maintain muscle and tendon suppleness, enhancing range of motion and reducing injury risk.

Dynamic vs. Static Stretching

Dynamic stretching is ideal for warming up muscles before physical activity. Techniques such as arm circles, shoulder swings, and dynamic chest stretches prepare the muscles for exercise. In contrast, static stretching is more effective post-exercise, aiding in muscle cooldown and flexibility improvement. Incorporating both types of stretching into a shoulder training program ensures comprehensive care and optimal performance.

Case Study: Instrument-Assisted Soft Tissue Mobilization

Research on baseball players with shoulder range of motion deficits demonstrated that combining instrument-assisted soft tissue mobilization (IASTM) with self-stretching significantly improved shoulder flexibility. Participants who received IASTM showed greater gains in range of motion compared to those who only performed self-stretching. This study suggests that reducing rotator cuff stiffness through techniques like IASTM can enhance shoulder flexibility and function, particularly benefiting athletes requiring optimal shoulder mobility.

Arm Care Recovery Enhancement Techniques for Position Players

As a position player, your arm endures significant stress throughout the season. Proper recovery techniques are essential for maintaining performance and preventing injuries. At TopVelocity, we emphasize a holistic approach to recovery, incorporating various methods to ensure you stay at your best.

One key aspect of recovery is the use of proper arm care routines. This includes post-game icing to reduce inflammation, followed by mobility exercises to keep the shoulder joint flexible. Implementing band work, such as band pull-aparts and external rotations, helps to strengthen the rotator cuff and maintain shoulder stability. These exercises should be performed regularly to ensure your arm remains resilient against the demands of the game.

Another critical component is the integration of soft tissue work. Techniques like foam rolling and massage can alleviate muscle tightness and improve blood flow to the affected areas. This promotes faster healing and reduces the risk of overuse injuries. Additionally, incorporating active recovery methods, such as light aerobic exercises, can help flush out metabolic waste and aid in muscle repair.

Nutrition and hydration also play a vital role in recovery. Ensuring you consume a balanced diet rich in protein, healthy fats, and essential vitamins and minerals supports muscle repair and overall health. Staying hydrated helps maintain muscle function and reduces the likelihood of cramps and strains.

Lastly, adequate rest and sleep are paramount. Your body needs time to repair itself, and sleep is where much of this recovery occurs. Aim for at least 7-9 hours of quality sleep each night to allow your muscles to rebuild and rejuvenate.

The Most Complete Arm Care solution for Position Players!

The methods I have shared with you in this article are not just anecdotal. Hundreds of players have utilized these methods to enhance their athleticism, gain arm endurance, overcome injury, and maintain arm health in season. The 2X Position Player camp provides athletes with the complete package! All the leg work has been done for you. With over 20 + years of experience in baseball and my ongoing pursuit of a doctorate in sports science you can rest assured that no stone has been left unturned in my pursuit to bring you the most complete program that will keep you progressing through out your baseball career.

To get more information or to sign up, just following the link below. Or if you would prefer to speak with us, you may schedule a call or contact us directly at (415)-877-4850.